Dehydration, a dangerous loss of body fluids, should always be on your mind during the hottest days of the summer. People who are exercising or playing outdoors are most at risk.
The best way to prevent dehydration is to drink often throughout the day, especially before an outdoor activity. The American Council on Exercise recommends:
- Drinking at least 17 ounces of water two hours before the start of exercise.
- Drinking at least seven ounces every 10 to 20 minutes during exercise.
- Drinking at least 16 ounces of fluid for every pound of body weight lost after exercise.
Here are signs of dehydration:
- Loss of appetite
- Flushed skin
- Inability to tolerate heat
- Dark-colored urine
- Dry cough